If you’re looking for a quick midweek meal then try out these pan-fried sea-bass fillets. They are lightly dusted with a seasoned flour then cooked in a little oil which produces a delicious lightly crispy fish.
I love sea-bass and I’ve tried it cooked in many different ways but you cannot beat pan fried when it comes to this fish. The reason I love sea-bass is because it reminds me of fish I ate as a young child which was snapper. Snapper is a tropical fish that is usually only available to buy at fish markets but I don’t have any fish markets close to my house. Previously I lived in London so I had a choice of fish markets that I could go to but I now live in an town that is on the outskirts of London and I can now only get my fish from supermarkets without having to travel too far.
Sea-bass is the closet fish in texture and flavour to snapper so it is my substitute and I very good one I might say. I cook my sea-bass in the exact way I cook snapper and it never disappoints. It’s simple, easy and perfect for a quick midweek meal.
What to serve with sea bass fillets?
These sea-bass fillets can be served with many different sides. Here is a list of what I serve them with:
For a balanced meal:
- New potatoes and roasted vegetables
- Mashed potatoes and roasted vegetables
- Baked sweet potatoes and vegetables
- Basmati rice and steamed vegetables
Low carb options:
- Green side salad
- Steamed tenderstem broccoli and carrots
- Roasted asparagus
- Sautéed spinach
- Steamed green beans
Ingredients for Lightly Dusted Pan-Fried Sea-bass Fillet
- Sea-bass fillets – use fresh sea-bass fillets.
- Plain flour – all-purpose flour.
- Seasonings and spices - ground ginger, thyme, black pepper – I use coarse black pepper, salt, paprika, onion powder, garlic powder.
- Olive oil - for cooking. Use any oil you prefer.
How to Make Lightly Dusted Pan-Fried Sea-bass Fillet
1. Pat the seabass fillets dry and place them on a large plate. To a small bowl, add and combine the flour, salt, paprika, ground ginger, thyme, onion powder, and garlic powder.
2. Using a spoon sprinkle half the seasoned flour onto the 4 fillets making sure you sprinkle it evenly. Turn the fillets onto the other sides and sprinkle the rest of the seasoned flour onto the fillets. Set aside for 10 minutes.
3. Preheat the cooking oil on a medium - to high heat and once heated, place the fillets into the frying pan with the skin facing down. Cook for 3 - 4 minutes then turn the fillets and cook for another 3 - 4 minutes. If you frying pan is small you can cook 2 fillets at a time. Cooked fillets should reach 63oC/145oF.
4. Place the cooked fillets onto a plate lined with kitchen towel and allow to stand for 5 minutes before serving.
Recipe Tips
- The cooking time may slightly vary depending on the size of the fillets. If they are larger fillets then increase the cook time by around 1 - 2 minutes.
Nutrition
Nutrition based on 1 serving - Calories: 269kcal | Fat: 11.7g | Saturates: 2.4g | Carbs: 19.0g | Sugar: 1.0g | Fibre: 1.3g | Protein: 20.0g | Salt: 0.17g.
Storage
Cooked sea-bass can be cooled and stored in the fridge for up to 2 days.
Recipes that may interest you!
Lightly Dusted Pan-Fried Sea-bass Fillet
Ingredients
- 4 medium seabass fillets
- 5 tablespoon plain flour
- ¾ teaspoon ground ginger
- ½ teaspoon thyme
- ¼ teaspoon black pepper
- ½ teaspoon salt optional
- ¾ teaspoon paprika
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 2 tablespoon olive oil or any cooking oil
Instructions
- Pat the seabass fillets dry and place them on a large plate. To a small bowl, add and combine the flour, salt, paprika, ground ginger, thyme, onion powder, and garlic powder.
- Using a spoon sprinkle half the seasoned flour onto the 4 fillets making sure you sprinkle it evenly. Turn the fillets onto the other sides and sprinkle the rest of the seasoned flour onto the fillets. Set aside for 10 minutes.
- Preheat the cooking oil on a medium - to high heat and once heated, place the fillets into the frying pan with the skin facing down. Cook for 3 - 4 minutes then turn the fillets and cook for another 3 - 4 minutes. If you frying pan is small you can cook 2 fillets at a time. Cooked fillets should reach 63oC/145oF.
- Place the cooked fillets onto a plate lined with kitchen towel and allow to stand for 5 minutes before serving.
Leave a Reply